Tagged as: fitness

The Healthiest Looking Hair For The Woman Living An Active Lifestyle

Written by Jamie Cocco
With Our Instructor and Professional Hair Stylist Sarah Blackmore

The Healthiest Hair while Living an Active Lifestyle

Is the frustration of having healthy looking hair and living an active lifestyle getting to you? Having great hair and an active lifestyle don’t have to be mutually exclusive. In this Community in Focus Article we interview Our Spinning, Barre, Tabata, and Outdoor Fit Camp Instructor and Professional Hair Stylist Sarah Blackmore from Salon Herdis in Northampton about how to find that perfect balance.

What do you do when you are told not to wash your hair every day, but life and fitness say otherwise? Client after client ask our Instructor and professional hair stylist questions like this all the time, and in this article, we give you insights into how to have the healthiest looking hair while living an active lifestyle.

Understanding your Hair

How often should you be washing your hair? This question is not a simple one, so we will first talk about how to target your hair by explaining the different types of hair and how to impact it the most. Breaking it down further there are different types of density thin, medium, and thick. That is the amount of hair that you have on your head. Then we look at hair types, which is fine, medium, and coarse. Essentially you could have a combination of any density with any type such as medium fine.

Knowing your hair type matters

How do you know what combination you have? Hold one strand of hair in between your fingers, if you can’t feel that hair, you have fine hair, if you can feel the hair, then you have coarse hair, and if it is somewhere in between, where you say to yourself that you can kinda feel it, you have medium hair. It is important to know your hair type to help determine the right shampoos, conditioners, and styling products for your hair.

How often do we really have to wash our hair?

Sarah recommends if you are someone who washes your hair every day that a person moves to washing their hair every other day and to use a dry shampoo on the non-washing day. Why is it better to not wash your hair every day? Your body produces natural oils, and those oils protect your hair from outside elements. If you wash your hair every day, you are stripping your hair of that natural protection. Your body will then be forced to produce more oils to compensate for every day hair washing. When you begin washing your hair every other day, you may feel like a grease ball. It’s that feeling when you take your hair tie out and your hair is frozen in place. If you have gone that far, the only thing that will help is washing your hair, but for everything in between, its ok, because dry shampoo exists.

Pro Tip: Washing your hair 3x per week is ideal.  


The miracle known as dry shampoo

In the 1940s a miracle happened. Milk was 34 cents per gallon, 8 cents for a loaf of bread, and dry shampoo was born. Dry shampoo is a powder spray that when sprayed at your root absorbs oils and extends your style by up to two days. So, if you are like me, you may ask, how do I use dry shampoo?

  • Shake the can
  • Hold the can 4″-6″ away from your head
  • Spray in sections around your head focusing at the root
  • Brush through for even distribution of the product

Don’t worry men, you aren’t completely left out, the right hair tie may not be right for you, but you can use dry shampoo too and get the same results as women.

Pro Tip: If you have held it in a spot too long and a white powder circle has formed, take your blow drier out and blow dry that section to boost the absorption of the product.


The best hair tie for your active life

Not all hair ties are created equal, and in this section, we talk about the hair tie that will make a world of difference for your style. Let’s be honest, we have all used the black tie and you probably even have one on your wrist right now and yes, they work great. They hold your hair back, but when you must take your hair out, you have that annoying pony tail crease left behind. And when we are avoiding washing our hair every day, that pony tail crease makes it that much harder.

Sarah says the Goomee hair tie, shown in the picture, doesn’t leave any mark in her hair, holds her hair in place through her entire workout, so she doesn’t have to constantly fix her hair throughout, and she works out hard. It doesn’t cause breakage, and easily shrinks back down to size when you put it in hot water. Sarah can put her hair up in a pony tail with one of these and at the end of the workout when she takes the hair tie out, voila, her hairstyle looks the same as when she started. #mindblown.

Pro Tip: Never put your hair up in a pony tail when your it is wet. Your hair has more elasticity when your hair is wet then when it is dry, and as it dries, it can snap causing that pesky breakage right around your face.

Bringing it all together

It is not healthy for your hair to wash it every day. It is ok to not wash your hair after exercise, and for you, dry shampoo will be your best friend. Not the best friend you stay up all night having heart to hearts with while watching the Golden Girls, but close to that. Washing your hair every other day is key and when aiming to keep your hair style looking its best through a workout, using a Goomee hair tie instead of your old friend the black hair tie will be a game changer. In the next article we will dive into what hair products work best for your hair type and lifestyle. Thanks for reading this article and drop in a comment about what you want to hear in our future healthy hair articles for the active woman.



If you’re like most people, the holidays are a time of mixed emotions. You’re excited and anxious to spend time with family, and you’re dreading the extra weight that you know you’re bound to gain. Are these holiday pounds inevitable?

Lean in close to catch these seven secret ways to help you fend off extra weight through the holidays. And once you’re done, don’t keep it a secret. Go tell somebody!

Holiday Secret #1: Listen to Your Body

It may not speak quickly enough all the time, but you know your body is constantly telling you things. Sometimes it tells you to stop a certain activity before you get hurt. During the holiday season, it tells you to put the brakes on your eating before you go beyond the point of no return. When your body tells you it’s full, listen up! A single bite after you’re full will lead to extra calories and eventually, extra pounds.

Holiday Secret #2: Confine the Holidays

For some, holidays become weeks and even months of poor eating. Be careful to avoid this pitfall by digging into your holiday foods only on the actual holiday. Treat the other days like normal days—even if you’re off of work. And when the holiday is over, let someone else take the leftovers home and go to your own house without any pudding or gravy in tow.

Holiday Secret #3: Eat First, Party Second

You read right—it’s good to eat before heading out the door. Have a healthy, well-rounded meal at home with fruits, vegetables, and your protein source of choice. And drink a tall glass of water. Why? So when you get to that holiday party that is overflowing with cookies, cakes, candies, and calories, you’re not hungry for it. Your stomach is full of healthy goodness and has no room for the fattening stuff.

Holiday Secret #4: Plan Your Escape

Getting away from food isn’t easy. If you expect to be able to walk away from delicious thigh- and gut-growing foods without any forethought, think again. Before walking into a potentially fattening situation, plan out what you’re going to eat and take your own dish to share if necessary. Any time there is a particularly difficult eating situation, make plans an hour or so after the dangerous-to-your-diet event begins and excuse yourself.

Holiday Secret #5: Exercise Everywhere

One of the best excuses to gain weight is that you have to travel to visit family and don’t have access to your personal trainer. Well, guess what? Just because your trainer isn’t staying in the hotel with you doesn’t mean you aren’t accountable! Scope out the area where you’ll be traveling and take advantage of whatever exercise opportunities are available. There may be a gym or pool at your hotel, a pay-as-you-go gym, or a nice park nearby where you can walk or run with or without family members.

Holiday Secret #6: Pay Attention to People

Holidays are about family and friends…right? Then stop focusing on food! When you go to a party, there is no need to hang out by the food table when there are people all around you! Ignore the grub and go for the meaningful stuff that you’ll remember and cherish. Besides, it’s much easier to talk without munching and you even listen better when you’re not stuck thinking about how good the next bite is going to be.

Holiday Secret #7: Drink Instead

No, this isn’t a license to drink as much alcohol as you can find. Doing that will add lots of useless calories to your waistline. Instead, do your best to make friends with a glass of water everywhere you go. As you mingle with your water glass, you’ll find it challenging to grab more than a couple of finger foods here and there, and the fact that it is water will help you remember to watch what else goes in your mouth!

Wouldn’t you love to make 2016 the year that you transform your body?

Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.


Go on, do it now and secure your spot before the New Year’s rush.

Top Tips for a Successful and Healthy Holiday Season

By: Marit Harney RD, LDN, CPT

Everyone is aware of the fact that eating and exercise habits tend to decline around the holidays, leaving most of us 2-5 pounds heavier by the time we hit January.  Many of us fail to lose all the weight and continue to slowly pack on the pounds year after year.  I’m sure you’re also aware of the many reasons WHY this happens to so many people, but maybe you didn’t connect the dots on all the factors that contribute to this unwanted behavior change. Below I have listed some of the most common factors for overeating or binge eating around the Holidays.

  • Family drama increases emotional stress                                                 download
  • Over committed schedule increases physical and emotional stress
  • Treats are flowing off every table you look at! Willpower is a finite power. The more you call upon it, the weaker you get.
  • Social acceptability or feeling obligated to eat or drink certain things. Maybe it’s time to create a new “norm” for yourself. After all, you deserve to be supported by those around you who care.

I have a proposition for you:

Let’s do things a little (and I mean a little, if that’s what’s do-able) different this year to minimize the damage

I’m phrasing it this way, because it’s realistic and cumulative in terms of beneficial effects. Year after year, if you do things just a little better/ different, you can slow or avoid the steady creeping weight.  What you won’t be doing is thinking that you will “stick to your healthy diet through the holidays and workout every day.” That’s not going to happen. Let’s get real!

Here are some practical tips to help you navigate positive changes during the holiday season. Take a look and consider doing the ones that seem the easiest this year. This does not mean do all the things on the list! You may also consider which of these changes may have the greatest impact on your habits, and start with that one thing. Once you have identified the thing(s) that you plan to work on, write it/them down.  I encourage you to also write your plans in the comments section below this article. This will

Help create a sense of community, support and accountability with others like you! 

  1. Load your plate up with the good stuff like veggies and meat.
    • Leave a little room for indulgences that your wouldn’t normally have. Moderation > deprivation.
  2. Get rid of junky leftovers ASAP
    • Either avoid having them by sending them with someone else, or give them away. Honestly, I don’t feel bad about throwing away food that will sabotage me or others. Don’t pawn off your problem foods onto someone else who might be struggling with willpower.
  3. Consistently eat a solid breakfast
    • This will set your mind and metabolism up for success for the day. I suggest a smoothie with a clean protein powder, almond or coconut milk, spinach, berries and ground flax. Eggs and veggies are always a good option as well.
  4. Sprinkle in exercise and make reasonable goals
    • Plan your exercise time for when you actually might have some time (wknds or days off) and get it done first thing in the AM. On the other days, aim to move your body as much or as often as you can. That might mean walking for 15 mins, doing 20-50 jumping jacks, squats, pushups or planks whenever you have a free moment. Exercise does not need to be done all at once. Fit in a little here and a little there, on your busy days.
  5. Practice yoga for 15 mins per day or do some form of stress management
    • Adding this practice into your daily routine can help you cope with stress, leaving you less reliant on treats and alcohol. This WEBSITE provides free multi level and time frame yoga classes that you can do at home! Also check out the Headspace App on your phone for a free 10 day for 10 minutes, guided meditation program.
  6. Drink lots of water
    • Properly hydrating will help regulate your appetite, give you more energy, and keep your metabolism humming along.
  7. Limit treats on days when you don’t have a party or “eating commitment”
    • Save your treats for when it matters at get-togethers.
  8. Bring a dish
    • Bring a healthy (or healthier) option that you and others can enjoy so you aren’t deprived
  9. Limit your use of willpower when possible
    •  Evaluate temping situations and decide if avoiding it is possible or reasonable. Save your willpower for when there is no avoiding a situation.
  10. Play up the non- alcoholic beverages
    • Ask for seltzer, a splash of juice (optional) and some lemon or lime in a glass with a straw. No one will know you’re not drinking a mixed drink. At a sit down dinner? Just say alcoholic drinks give you heart burn.
  11. Choose your treat if you’re having one
    • Either one alcoholic drink or one dessert. Choose red wine when possible.
  12. Recognize your trigger foods and avoid completely
    • It will make things easier later, if you make this one decision now.
  13. Make your goal to eat mindfully, not complete avoidance or deprivation
  14. Don’t beat yourself up when you don’t meet your expectation 100%
    • Learn from your mistakes and move on. Harping on it will not change a thing! Let it go-

So what things will YOU be working on this year? I want to see them written below!


Small Group Personal Training is taking off!

The Small Group Training (SGT) Program is an exciting new option being offered for those that want to take their fitness to the next level. These SGT programs consist of specifically designed training sessions to help people learn how to safely, effectively and efficiently meet their goals within a supportive small group environment.

The SGT participants are able to set specific goals for themselves personally and as a group. The small group atmosphere combines the great motivation and camaraderie of group exercise with the custom designed training progression previously only available through personal training. Each session improves upon the last by utilizing an end of session de-briefing to reinforce skills and move forward in our training goals. Because of the personalized attention, the group can more quickly progress towards their goals and utilize a wider variety of exercises, including compound strength training moves and agility drills, than can be taught in a larger class setting. This results in an extremely effective work-out that is safe, fun, and challenging.

Not only are the customized sessions designed for you and the other group members, just as you would find in a personal training session, we are putting an emphasis on making your body stronger, improving your cardiovascular fitness, and increasing the caloric expenditure like never before. We offer six sessions throughout our Spring Schedule, as well as arrange private group sessions outside the scheduled time.  The biggest “value” to our customers participating in this specialized program offering is that the client receives a customized progression developed specifically for the group. This type of customized progression allows goal attainment that cannot be found within a general group exercise class, otherwise only found in Personal Training.

Justin, Katie, and Jay are all experienced Certified Personal Trainers who excel at designing effective exercise progressions.  All take great pride in conducting up-to-date research and custom designing each and every workout to best meet the individual and group needs.  Grab another member, a friend, a colleague, and get in the best shape of your life!